Need help creating a plan for a girl
I'm trying to help my 18 y.o. girlfriend train for her first races this summer (if we can find some). Unfortunately I don't really know much about training for cycling (I'm a track athlete). I drew up a plan for her, which is 2 days of "lifting" which is really weightless exercises like push-ups, single leg squats, etc (easy on upper body, moderate on legs and core), and 4 days on the trainer. She has a Spinnervals dvd, but isn't confident enough to give it a try, so she's doing a kind of improvised 1 hour interval training of going harder during TV shows and recovering during commercials. To be honest I set the plan up based on my pole vault training plan, so 'm pretty sure its not the best way to go about doing it. I need help setting up a better plan for her and I know she needs more variety. If anyone wants to see specifically what she's supposed to do for the "lifting" I could give that as well.
Also, I can't get her to forget about her appearance and weight and focus on her performance. She overlooks the fact that she has gone from not being able to do 20 minutes on the trainer to doing an hour regularly in under 3 weeks, but she obsesses about the way she looks in the mirror when she goes to bed and when she should eat. I know trying to get a woman to not think about how she looks is tough, but maybe someone knows something that could distract her from that?
Thirdly, she is hell-bent on working out at 7PM, yet she doesn't want to eat after 8PM. I'd like to give her something concrete as to what time would be best to work out and what time would be best to eat.
Sorry if this is a big question but I have a very rudimentary knowledge of this time of training, but most of my experience focuses on pole vault, which is a 100ft sprint.